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Titan Fitness – Deka Box

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Warm-up (No Measure)

A. General

3 rounds

1 min Row or Bike

30 seconds

round 1: Inch worms

round 2: spiderman stretch

round 3: Reverse plank + march

B. Mobility

PVC shoulder dislocate

10-12 Repetitions

https://youtu.be/j32NGzthtN4

-As close as you can while maintaining lock out and retraction in the scap

C. Specific

1 set

3 paused push press

3 Tall jerks*

3 jerks

*https://youtu.be/QWCyQBN1vDM

(land in whatever receiving position you will use for the weightlifting section)

Weightlifting

A: Metcon (Weight)

EMOM 6minutes

8 TNG Shoulder to OH @60-65%

Score: Weight used across each set
Scaling options

Beginner

EMOM 6

8 Push press@moderate + 2 sec down

Intermediate

As written

COMP

EMOM 12

Alternate between:

– 2 Back Squats @90%

– Max Wall balls @30/20

– Rest

Metcon

B: Metcon (AMRAP – Reps)

“CrossFit Games Open 12.2”

As many reps as possible in 10 minutes of:

75/55 pound Snatch, 30 reps

135/85 pound Snatch, 30 reps

165/105 pound Snatch, 30 reps

210/145 pound Snatch, as many reps as possible
KG:

34/25

60/38

75/48

95/65

Score: Total reps

Scaling options

Beginner/Intermediate

As written, however, have them plan out a loading strategy that allows them to make it to the third bar.

COMP

Complete as many repetitions as possible in 10 minutes of:

10 snatches, 85/135 lb.

Rest 1 min.

10 snatches, 125/185 lb.

Rest 1 min.

10 snatches, 145/225 lb.

Rest 1 min.

Max-rep snatches in time remaining, 165/245 lb.

Time cap: 10 min.

Extra Accessory

Metcon (No Measure)

Turkish Get up

Accumulate 15 reps/side 32/24 kg

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